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The 10-20-45 Minute Workout Routine

20-Minute Workout

Exercise 1

Band Woodchop

Sets: 2 Reps: 12-15

Attach an elastic exercise band to a sturdy object and hold the handle with both hands. Stand away from the object so that there is tension on the band and twist your torso up diagonally from the anchor point.

Exercise 2

Push-Up to Row

Exercise 3

Band Woodchop

Hold a dumbbell in each hand and perform a push-up. At the top, row one dumbbell to your side while raising the opposite leg. Work the opposite arm and leg on the next rep.

Exercise 4

Cobra to Superman

Sets: 2 Reps: 5-10 (Seconds)

Bend forward at the hips, squatting slightly, and reach your arms out in front of you with palms down. Hold for five to 10 seconds, and then reach your arms behind you and turn your palms up, holding five to 10 seconds.

Exercise 5

Reverse-Grip Row

Sets: 2 Reps: 15 (Seconds)

Hold a dumbbell in each hand and the handle of a resistance band. Stand on the band. With palms facing forward, bend over at the hips and row the weights to your sides.

Exercise 6

Reverse Flye

Sets: 2 Reps: 20

Hold a dumbbell in each hand and the handle of a resistance band. Stand on the band. With palms facing forward, bend over at the hips and row the weights to your sides.

Exercise 7

Band Lateral Raise

Sets: 3 Reps: 12-15 (Each Side)

Stand on a resistance band and hold one end in one hand. Raise your arm 90 degrees to your side.

Exercise 8

Dumbbell Curl

Sets: 3 Reps: 20 (Each Side)

Hold the innermost side of the handle. Curl dumbbell, then lower the weight to six inches below 90 degrees (do not lock out your arm).